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Free Self-Assessment

The Runner's
Injury Audit

Answer 5 targeted questions. Uncover your injury risk profile. Get a personalised action plan — before you're forced off the road.

5Questions
2Mins to Complete
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No spam. Just clarity.

Question 1 of 5
📈 Training Load
How quickly have you increased your training load?
Think about the past 4–6 weeks. Mileage, intensity, or session frequency.
Steady — I've kept things consistent
No significant jumps, gradual progression
Low risk
Moderate — added about 10–15%
Managed increases, mostly within guidelines
Moderate
Significant jump — ramped up fast
Big increases in a short timeframe
Higher risk
I honestly don't track it
Running on feel with no structure
Unknown
💪 Strength Training
How much strength work do you do each week?
Strength training is the most underused injury prevention tool for runners.
2+ sessions — it's part of my routine
Structured gym or at-home strength work
Strong
1 session — occasionally
Some strength work but not consistent
Moderate
Rarely, never, or running is my strength work
Little to no dedicated strength training
High
😴 Sleep & Recovery
How would you rate your recovery quality?
Recovery is where adaptation happens. Poor recovery means poor tissue repair.
Good — 7–9 hours, feel rested most days
Prioritise sleep, manage stress well
Recovering well
Average — some good nights, some rough
Inconsistent but mostly managing
Moderate
Poor or I push through regardless
Consistently fatigued or ignoring recovery entirely
High
🦵 Injury History
Do you have a history of recurring injuries?
Past injury is the #1 predictor of future injury — especially if never fully rehabbed.
No — injury-free for 12+ months
No significant injuries recently
Low risk
Minor niggles — nothing that stopped me
Small issues managed on the go
Watch it
Yes — recurring or currently injured
Same area flaring up, or pain affecting training now
High
🧠 Body Awareness
How confident are you managing your own training?
Understanding your body is the foundation of long-term, injury-free performance.
Very confident — I know my body well
Clear on load, rest, and warning signs
Strong
Somewhat — I manage but second-guess myself
Unsure when to push and when to back off
Developing
Not very confident or just winging it
No clear framework — running on feel or hope
High
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Your Injury Risk Score
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Low RiskModerateHigh Risk
Profile Breakdown

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